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  6. Flax seeds vs. Leek

Flax seeds vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and leek?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, selenium, and zinc, yet leek is richer in vitamin K.
  • Flax seeds' daily need coverage for vitamin B1 is 132% higher.
  • Flax seeds have 36 times more zinc than leek. Flax seeds have 4.34mg of zinc, while leek has 0.12mg.

We used Seeds, flaxseed and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Flax seeds vs Leek infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +332.2%
Contains more PotassiumPotassium +351.7%
Contains more IronIron +172.9%
Contains more CopperCopper +916.7%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +1734.3%
Contains more ManganeseManganese +416%
Contains more SeleniumSelenium +2440%
Contains less SodiumSodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Leek
Leek
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +103%
Contains more FolateFolate +35.9%
Contains more CholineCholine +728.4%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +196.8%
Contains more Vitamin KVitamin K +993%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Leek DV% diff.
Polyunsaturated fat 28.73g 0.166g 190%
Vitamin B1 1.644mg 0.06mg 132%
Copper 1.22mg 0.12mg 122%
Fiber 27.3g 1.8g 102%
Magnesium 392mg 28mg 87%
Manganese 2.482mg 0.481mg 87%
Phosphorus 642mg 35mg 87%
Fats 42.16g 0.3g 64%
Iron 5.73mg 2.1mg 45%
Selenium 25.4µg 1µg 44%
Zinc 4.34mg 0.12mg 38%
Vitamin K 4.3µg 47µg 36%
Protein 18.29g 1.5g 34%
Calories 534kcal 61kcal 24%
Calcium 255mg 59mg 20%
Monounsaturated fat 7.527g 0.004g 19%
Potassium 813mg 180mg 19%
Vitamin B6 0.473mg 0.233mg 18%
Vitamin B3 3.08mg 0.4mg 17%
Vitamin B5 0.985mg 0.14mg 17%
Saturated fat 3.663g 0.04g 16%
Choline 78.7mg 9.5mg 13%
Vitamin C 0.6mg 12mg 13%
Vitamin B2 0.161mg 0.03mg 10%
Vitamin A 0µg 83µg 9%
Folate 87µg 64µg 6%
Carbs 28.88g 14.15g 5%
Vitamin E 0.31mg 0.92mg 4%
Net carbs 1.58g 12.35g N/A
Sugar 1.55g 3.9g N/A
Sodium 30mg 20mg 0%
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.063mg 0%
Isoleucine 0.896mg 0.052mg 0%
Leucine 1.235mg 0.096mg 0%
Lysine 0.862mg 0.078mg 0%
Methionine 0.37mg 0.018mg 0%
Phenylalanine 0.957mg 0.055mg 0%
Valine 1.072mg 0.056mg 0%
Histidine 0.472mg 0.025mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1119.3%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +253.3%
Contains more WaterWater +1092.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +188075%
Contains more Poly. FatPolyunsaturated fat +17207.2%
Contains less Sat. FatSaturated fat -98.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.